Wednesday, Jan 24, 2018

CrossFit 417 – CrossFit

Warm Up C (No Measure)

3min Row or Bike

6 Burpees to Bar + 5 sec hang each rep

5 DB Single Arm Push Press + 80′ OH Carry R-L

10-20 Uneven pushups

10 x Suitcase Situps

7 Strict Pullups

5 Inch Worm + 5 Sumo Inch worm

12 Cuban Press

10 Lying Straight leg side to sides (flat on back arms out to the sides take straight legs to left hand then rotate to right)

10 Standing BTN Press

Accumulate time in a Squat while coach goes over the Workout!

Back Squat (4 x 1 x 95%)

Metcon (3 Rounds for reps)

1 time through each

5min AMRAP:

Buy In: 100 Double Unders

12 Front Squats 95/65

4 Burpee Box Jump Overs 24/20

rest 5 Minutes

5min AMRAP:

Buy In: 100 Double Unders

8 Front Squats 115/80

4 Burpee Box Jump Overs 24/20

rest 5 Minutes

5min AMRAP:

Buy In: 100 Double Unders

4 Front Squats 135/95

4 Burpee Box Jump Overs 24/20
dont count DU on reps when scoring

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